How to Maintain a Healthy Weight: What Studies Show

Posted by Joe Fleming on

Maintaining A Healthy Weight

Just when you thought achieving your goal of reaching your desired weight was the end point of all your efforts, maintenance makes sure you do not forget about healthy living and slip back to your old weight and old unhealthy practices. If you exerted effort and time into reaching your ideal weight, you don’t drop everything once you have reached it. You need to maintain the healthy diets and exercise methods that got you to where you are now in the weight department.

The Importance of a Healthy Weight

Why is it important to maintain a healthy weight? According to experts, to maintain a healthy weight will lower your risk of developing problems with your heart, blood pressure, breathing, and so much more. Feeling good enough about yourself to have the energy to enjoy and live your life to its fullest is only one of the multitude of benefits of maintaining a healthy weight.

Body Mass Index

So what is a healthy weight? As per the doctors, there is no magic number for healthy weight for men or healthy weight for women. A healthy weight is basically the ideal weight for your particular body type, height, the size of your waist, and your body mass index. Being overweight is not the only weight problem there is, there is also what’s called being underweight. Both still require weight management.

Those who are apple-shaped and store fat around their belly are more susceptible to weight-related diseases than those who are pear-shaped. Measure your waist size using a tape measure. For Caucasians, a healthy waist would measure less than 40 inches for men and less than 35 inches for women. To find out what your ideal weight is, you can make use of a BMI calculator.

You can calculate your BMI on this link: http://www.calculator.net/bmi-calculator.html

If your BMI is less than 18.5, you are considered underweight.
If your BMI is between 18.5 and 24.9, you are in the recommended weight range.
If your BMI 25 to 29.9, you are in the overweight category.
If your BMI is 30 or higher, you are in the obese category.

Your BMI is only one measure of your health. You can fall under the underweight category and still be healthy if you have healthy eating habits and an active lifestyle. Just as when someone is thin does not necessarily mean that person is healthy. There are also some people who have a much lower recommended weight range, like with Asians.

There are many factors that contribute to the weight the you have now: genetics, metabolism, and behavior or habits. But what factors contribute to a healthy weight?

What Is the Key To Maintaining a Healthy Weight?

Energy balance is a very important concept in maintaining a healthy weight. What is this you ask? It is the amount of calories you take in balanced with your body’s energy, which you use for other bodily functions like breathing, digesting, and other physical activities like walking and running.

This translates to:

More energy and less activity leads to weight gain.
Less energy and more activity leads to weight loss.
The same amount of energy paired with the same amount of activity equals a balanced weight.

So from this equation, you can deduce that how to stay healthy is knowing how to maintain a healthy diet and engaging in adequate physical activity.

Healthy Living Tips

You should take a holistic approach in maintaining your healthy weight. Which means you have to know the importance of the emotional, mental, and physical aspects of maintaining your weight. Choosing the path of healthy living almost always leads to maintaining a healthy weight. Here are some tips from the medical community:


Get support from your friends and family
Join a support group
Make healthy living a priority for yourself and your family
Don’t fall prey to emotional eating


Motivate yourself daily
Determine a calorie goal and build diet programs with the help of your dietitian
Stick to your diet plan
Set a weight limit for yourself
Eat smaller portions
Always choose healthy meals
Keep trigger junk foods out of your house
Have 4-5 smaller meals in a day
Do not skip meals


Get active
Sit less
Aim for 30 mins of exercise daily
Walk your dog
Bike instead of drive
Walk if you can
Take the stairs instead of the elevator
Try using a pedometer to count your steps
Take up a sport
Join a fitness club

Eating Healthy To Lose Weight

This is something that you cannot factor out when it comes to healthy weight maintenance. Hence, the propensity of healthy food recipes and healthy diets. Here’s a list of healthy foods that doctors agree you should be consuming:

Small changes you make in your daily habits can snowball and develop into healthy habits that will stay with you in the long term. Keep a food and exercise diary if you must. Just do whatever you think can help you.

Fearfully stepping on your weighing scale will be a thing of the past if you just apply all that you learn on how to maintain a healthy body.  And remember, rapid weight loss is no reason to celebrate. As you track your weight loss, know that your body needs to pace itself too. Losing more than a few pounds a month could be your body’s way of telling you that something is awry.

As with any goal, your desire to reach it must be driven by something that goes deeper and consistent with your values. Whenever you feel like backsliding, think of why keeping a healthy weight means so much to you. Think about it: Do you want to be there for your children and grandchildren when they grow up? Or do you want to be able to do activities with your husband or wife? Notice your will getting stronger the moment it stops becoming just about your weight, and more about being around and fully-functioning for your loved ones.


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